If you don’t mind me asking, were there any gyms you’d recommend in the Richmond area? I realize you no longer live there, but I just moved there and am hoping to start lifting and working out again.
9/11/10
Haven’t posted in a long while. I have been treading water, making it to the gym 2-3x/week, and generally not doing anything that awesome.
I have more recently gotten the bug back, and am going to compete again, most likely early next year. I remember at my first meet there was a lifter there from Kazakhstan. He had been a wrestler on their Olympic team, and was now in his late thirties and powerlifting. I asked him about Eastern Bloc programming and training and why their lifters were so good, and he told me it wasn’t so much the programming, but that life over there was hard. There was nothing to do besides train, and there was fierce competition in the gyms. They just trained very hard, he said. So, in the spirit of brutally hard training, I am resurrecting the resurrection log.
Squat
45x8
95x5
135x5
185x5
225x5
275x5
315x5
335x5
295x5
295x5
Russian Deadlift
225x6
225x6
225x6
225x6
Kettlebell Swing
53x15
53x15
53x15
Hanging Pike
Bx6
Bx6
Bx6
Bx6
I am squatting a little differently than I have in the past. More straight up and down, feet out a little more, folding over less. In the long run I think the technique will be better because I have a very long back and relatively short legs. Will take some getting used to. Good, quality work today.
[quote]scw2 wrote:
If you don’t mind me asking, were there any gyms you’d recommend in the Richmond area? I realize you no longer live there, but I just moved there and am hoping to start lifting and working out again.[/quote]
Hey bud. If you’re still around, I trained at Mike’s Olympic Gym in Mechanicsville and definitely recommend it. Closer to Richmond, there’s a little gym called the Weight Room, right off Broad Street, that I visited a couple times, that should work. Also a gym called the Iron Factory, farther out in the west end, that I trained at a few times…a good, hardcore gym with cages and lots of chalk that will probably serve.
9/12/10 Light Bench
Bench w/ thick bar
to 235x5
Press Behind Neck
95x6
115x6
125x6
115x6
Chinup
Bx6
20x6
20x6
20x6
20x6
Pitchers
30x10
30x10
30x10
30x10
9/15/10
Squat
295x6
295x6
295x6
295x6
295x6
295x6
Bench
205x6
205x6
205x6
205x6
205x4
Deadlift
315x6
315x6
315x6
315x6
This one took it out of me.
9/17/10
Squat
295x6
295x6
295x6
295x6
295x6
295x6
Front Squat from Pins (2" below parallel)
155x6
155x6
155x6
155x6
155x6
DB Walking Lunge
45x6
45x6
45x6
45x6
45x6
45x6
Leg Extensions
5 sets
Have a new power belt coming in the mail. Now I will have a medium to go with my large and extra large. So I should have a belt that fits no matter what happens w/ my body weight.
9/18/10
Bench
215x6
215x6
215x6
215x6
215x6
215x6
215x6
Floor Press w/ Gordo
185x6
195x6
195x6
215x6
215x6
215x6
215x6
Pullup (wide grip)
10x6
10x6
10x6
10x6
10x6
10x6
DB Military
55x6
60x6
60x6
60x6
9/20/10
Deadlift
335x6
335x6
335x6
335x6
335x6
Russian Deadlift
225x6
225x6
225x6
225x6
225x6
225x6
Close Cable Row
145x6
145x6
165x6
165x6
185x6
185x6
195x6
195x6
GHR
Bx6
Bx6
Bx6
Bx6
First session in the new belt. 13mm is a lot of belt for a skinny dude. Going to take awhile.
9/21/10
Squat
295x6
295x6
295x6
295x6
295x6
Bench
205x6
205x6
215x6
215x6
215x6
215x6
Dead
320x6
320x6
320x6
Pike
Bx6
Bx6
Bx6
9/24/10
Bench
185x5
205x5
225x9
205x5
185x5
Incline DB
60x8
75x8
75x7
75x5
DB Row
80x10
80x10
80x10
80x10
80x10
DB JM Press
35x8
35x8
35x8
9/27/10
Squat
255x5
295x5
335x7
295x5
255x5
Russian Deadlift
205x8
215x8
215x8
Seated Leg Curl
3 sets
KB Swing
62x15
62x15
62x15
62x15
Leg Raises in Contraption
Bx12
Bx12
Bx12
My legs were extremely beat up today. I did not expect it…I squatted some on Wednesday, but they felt worse than they did in the toughest weeks of the Korte routine. Managed to tough it out.
9/29/10
Military Press
115x5
135x5
150x13
135x5
115x5
DB Military
55x10
55x9
55x5
Pullup
20x6
20x6
20x6
20x6
20x6
BB Curl
65x10
65x10
65x10
65x10
Pitchers
20x20
20x20
9/30/10
Deadlift
275x5
325x5
365x8
325x5
275x5
SSB GM
155x8
155x8
155x8
155x8
GHR
Bx6
Bx6
Bx6
Wheel
Bx20
Bx20
Bx20
10/3/10
Bench
205x3
225x3
240x7
225x3
Pullup
Bx5
Bx18
Bx10
Dip
Bx10
Bx40
Training in Ann Arbor w/ my girlfriend. Pullups and Dips were death sets.
10/4/10
Squat
275x3
315x3
355x5
315x3
275x3
Dynamic Lunge
95x6
105x6
115x6
115x6
KB Swing
70x20
70x20
70x20
Leg Raise in Contraption
Bx15
Bx15
Bx15
Didn’t feel great today but got the work in.
10/5/10
Military
125x3
140x3
160x8
140x3
140x3
DB Military
60x8
60x8
60x8
60x8
60x8
Pullup
30x5
30x5
30x5
30x5
30x5
BB Curl
75x10
75x10
75x10
For some reason I let out all my air as soon as I unracked the heavy set of presses, so I missed out on some reps here. Not a major concern. Good session overall, got plenty of quality work in.
10/7/10
Deadlift
295x3
345x3
385x5
315x5
SSB GM
165x10
175x10
175x10
175x10
Mike’s GHR
Bx8
Bx6 (moved platform forward/brutal leverage)
Bx6
Bx4
Wheel
Bx20
Bx20
Bx20
10/8/10
Bench
205x5
225x3
250x6
225x5
Close Grip w/ Gordo
210x6
220x6
230x6
240x5
DB Row
85x12
85x12
85x12
85x12
85x12
85x12
Rolling DB Ext on Floor
30x10
35x8
35x8
Not much to note. Things are going well.
10/10/10
Squat
295x5
335x3
375x5
335x3
295x5
DB Walking Lunge
50x10
50x10
50x10
KB Swing
100x15
100x15
100x15
Leg Raise
Bx12
Bx12
Bx12
Bx12
Need that down week.
10/11/10
Military
135x5
150x3
165x10
150x5
DB Military
65x8
65x8
65x8
65x6
Pullup
35x5
35x5
35x5
35x5
35x5
35x5
35x5
BB Curl
80x10
80x10
80x10
80x10
80x10
Bent Pitchers
25x15
25x15
25x15
Downweek is coming up so a lot of volume tonight.